20 NĀ PŌMAIKAʻI KUPAIANAHA O KA MĪKINI MĪKINI, NUTRITIONS & RECIPE - PAMPEREDPEOPLENY.COM

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Pono Nānā

Mai Miss

Ka home Ola ʻAiʻai Pono Nutr oi-Amritha K Na Amritha K. ma Kēkēmapa 13, 2018

Hoʻomaopopo mākou āpau i ka milo ʻōmaʻomaʻo a me nā pōmaikaʻi kupaianaha i hoʻopuni ʻia. Eia naʻe, ʻike anei ʻoe i ka milo ʻulaʻula? No ka ʻohana ʻo Amaranthaceae, ka milo ʻulaʻula kekahi ma waena o nā ʻano like ʻole o ka milo e like me ka milo, ka milo keʻokeʻo, nā kākalaioa, a me nā mea ʻē aʻe. ^[1] no nā lāʻau lapaʻau pū kekahi. He wai ʻulaʻula ko ka lau lau i kona kumu, ʻo ia ke kuleana no ka ʻulaʻula a mākou e ʻike ai ma nā kumu a me nā lau.

ʻO ke ʻano momona, ka honua o ka milo ʻulaʻula kekahi o nā mea kikowaena e hoʻokaʻawale iā ia mai ka milo ʻōmaʻomaʻo, ʻokoʻa ^[elua] mai ke kala 'ʻulaʻula. Hoʻohana mau ʻia ia ma India a me nā ʻāpana o ʻAmelika. I ka lāʻau kuʻuna ʻApelika, hoʻohana ʻia ka milo ʻulaʻula ma ke ʻano he lāʻau lapaʻau e hoʻōla ai i nā pilikia o ka gastric.

ʻO nā pōmaikaʻi kūpono i hāʻawi ʻia e ka lau lau lau mea maikaʻi loa no ka olakino wale nō akā no kou ʻili a me kou lauoho. Inā ʻaʻole kahi ʻāmi ʻulaʻula kahi o kāu papaʻai i kēia manawa, ʻo nā pōmaikaʻi aʻe e hāʻule ʻoe i ke poʻo ma luna ona!

Ka Waiwai Nutritional spinach

ʻO ka 100 gram o ka milo ʻulaʻula he 51 kcal o ka ikehu, 0.08 milligrams o ka wikamina B1 h, a me ka 0.5 gram o ka momona.

ʻano aries a me nā hiʻohiʻona

100 gram o ka milo ʻulaʻula e loaʻa ana ma kahi o

Nā huaʻaleʻale he 10 mau huaʻai ^[3]
Puluniu papaʻai 1 gram
ʻO ka protein protein 4.6
42 milligrams sodium
340 milligrams potassium
111 milligrams pākuʻi
368 milligrams calcium
Hao 2 milligrams
1.9 milligrams wikamina A
80 milligrams wikamina C.

Nā Pōmaikaʻi O Ka Mīkini Mīkini

Loaʻa i ka puna a me ka niacin, pono ka lau lau e hoʻokomo i kāu papaʻai i kēlā me kēia lā. Mai ka hoʻohana ʻia ʻana ma ke ʻano he mea hana i nā sopa a hoʻohana ʻia e hoʻōla i ka hemahema o ka calcium, ʻo ka milo ʻulaʻula kāu pane hope loa no ke ola olakino.

1. Hoʻonui i ka digestion

ʻO ka ʻikepili o ka fiber i ka milo ʻulaʻula ^[4] maikaʻi loa no kāu ʻōnaehana digestive. Kōkua ka fiber i ka hoʻoponopono ʻana i kou ʻōpū ma ka hoʻomaʻemaʻe ʻana i ke kolona. Hoʻonui ka spinach spinach i kāu kaʻina digestion a hoʻomaikaʻi i kou olakino kolona. Kōkua ia i loko ^[5] hoʻomaha i ka constipation a pale i ka maʻi ʻaʻai kolona, ka maʻi kō a me ka cholesterol.

2. Mālama i ka maʻi ʻaʻai

Loaʻa i ka milo ʻulaʻula ka amino acid, ka hao, ka phosphore, ka wikamina E, ka potassium, ka huaora C, a me ka magnesium e hana pū ana e hoʻopau i ka ulu ʻana o nā hunaola maʻi ʻaʻai. ʻO nā antioxidants i ka mea kanu ka mea nui i hana ^[6] i ka pale ʻana i ka hoʻomaka ʻana o ka maʻi ʻaʻai, kākoʻo i ka noiʻi. ʻO ka ʻai ʻana i ka milo ʻulaʻula ma ke ʻano mau hiki ke kōkua i ka pale ʻana iā ʻoe iho i ka maʻi ʻaʻai.

3. Nā kōkua i ka pohō kaumaha

ʻO ka ʻike protein i loko o ka milo ʻulaʻula e kōkua i ka hōʻemi ʻana i nā pae o ka insulin i loko o kou koko. Hoʻokuʻu ka protein i kahi hormone e hana ma ke ʻano he pololi, ʻo ia hoʻi, kōkua ia i ka hoʻohaʻahaʻa ʻana i nā wī mau o ka pōloli. Kōkua pū ka ʻike o ka puluniu i ^[7] ka mālama ʻana i kou pololi.

4. Mālama i ka anemia

Loaʻa i ka ʻula spinach kahi mea hao nui, kahi mea maikaʻi loa no ka ulu ʻana o ke kahe o ke koko i kāu ʻōnaehana. Hoʻohana mau ^[8] hiki i ka milo ʻulaʻula ke hoʻomaikaʻi i ka pae hemoglobin a hoʻomaʻemaʻe i kou koko, e hopena ai i ka hoʻomaikaʻi kūlohelohe ʻana i kou kahe o ke koko. Hoʻokomo i ka milo ʻulaʻula i kāu papaʻai i kēlā me kēia lā inā he anemia ʻoe.

5. Hoʻonui i ka hana o ka hakuʻala

Ua hōʻike ʻia nā noiʻi i ka ʻai ʻana i ka milo ʻulaʻula ma ke ʻano mau hiki ke hoʻomaikaʻi i ka hana o kou puʻupaʻa, ma muli o ka nui o ka ʻike fiber. ʻO nā aka o ka lau i ʻōlelo ʻia he ʻoi aku ka nui o nā pōmaikaʻi i kou puʻupaʻa, no laila, ʻo ka ʻai ʻana me nā lau e kōkua i ka holoi ʻana i waho. ^[9] nā toxins mai kāu ʻōnaehana.

6. Hoʻōla i ka maʻi disentery

Hoʻomaopopo ka maikaʻi o ka lāʻau spinach spinach i ka mālama ʻana i ka disentery. ʻO ka pulupulu i hoʻōla ʻia i ka lau lau e kōkua i ka omo ʻana i ka wai a ^[10] ka hoʻomaʻemaʻe ʻana i ka ʻaoʻao digestive. ʻO nā anthocyanins i ka milo ʻulaʻula e kōkua i ka hoʻopau ʻana i ka bacteria mai ke kumu o ka maʻi maʻi. Hiki iā ʻoe ke hana i kahi ʻāpana o nā lāʻau spinach ʻulaʻula e hoʻōla i ka maʻi disentery.

7. Mālama i ka hānō

He maikaʻi loa ka beta-carotene i ka mālama ʻana i nā maʻi maʻi mau. Loaʻa i ka milo ʻula ka ʻike maikaʻi o nā meaola a me beta-carotene i hiki ^{[umikumākahi]} kōkua i ka pale ʻana i ka hoʻomaka ʻana o ka hānō. Hoʻomaikaʻi ia i ka hana o kāu ʻōnaehana hanu a hoʻomaʻemaʻe i nā kapu i nā paipu bronchial.

pehea e hoemi ai i ka momona o ka lima

8. Hoʻonui i ka ʻōnaehana pale

Ma ke ʻano he kumu kiʻekiʻe o nā wikamina a me nā meaola, he mea nui ka spinach spinach i ka hoʻomaikaʻi ʻana i kāu ʻōnaehana pale. ʻO ka amino acid ^[12] , wikamina E, wikamina K, hao, magnesium, phosphorus, a me nā mea kōkua potassium i ka hoʻonui ʻana i kou ʻōnaehana pale, a pēlā e pale ai i kou kino mai nā maʻi bacteria a me nā mea ʻino e hana ai i ka maʻi.

9. Mālama i ke kuni

Me ka milo ʻulaʻula kahi mea hoʻoikaika pilikino, ʻaʻole ia he mea kupanaha e hoʻohana ʻia ka lau lau e hoʻōla i ke kuni. ʻO ka ʻai ʻana i ka milo ʻulaʻula i ke kuni ^[13] hiki ke kōkua i ka hoʻoponopono ʻana i ka mahana o kou kino, a mālama iā ia i kahi mahana maʻamau.

10. Hoʻonui i ka ikaika iwi

ʻOiai maikaʻi ka milo ʻulaʻula ^[14] kumu o ka huaʻai K, he mea kanalua ʻole ia no ka hoʻomaikaʻi ʻana i kou olakino iwi. ʻO ka nele o ka huaʻai K i kāu papaʻai hiki ke hopena i ka ulu ʻana o ka osteoporosis a i ʻole ka haki iwi. Hiki ke kōkua i ka ʻai ʻana i ka milo ʻulaʻula e hoʻomaikaʻi ai i ka puna ^{[umikumālima]} omo a me ka iwi iwi kōmua protein.

11. Mālama i ka maʻi diabetes

E like me ka mea i ʻōlelo ʻia ma mua, he nui nā huaora a me nā huaora i ka milo ʻulaʻula. Me kēia mau mea, ka ʻike vitamin B3 ^[16] i nā mea kōkua mea kanu i ka kaohi ʻana i nā pae o ka insulin i loko o kou koko. Kōkua ia i ka kaohi ʻana i ka pae kō kō.

12. Hoʻonui i ka ikehu

ʻO ka pākeke ^[17] hiki i ka ʻike ma ka lau lau ke kōkua i ka hoʻomaikaʻi ʻana i kāu pae ikehu. ʻO ka pūʻulu piha o nā protein, wikamina K, folate, riboflavin, vitamina A, vitamini B6, a me ka wikamina C, me ka wīwī hiki ke hoʻonui koke i kāu pae ikehu.

13. Mālama i ka kolesterol

ʻOiai he mea kanu fibrous, kōkua ka milo ʻulaʻula i ka hoʻohaʻahaʻa ʻana i nā kiʻekiʻe o ka maikaʻi ʻole o ka cholesterol i kou kino. Nā tocotrienols i ka wikamina E ^[18] e hoʻēmi i nā pae kolesterol maikaʻi, e kōkua ai i kou kino e mālama i ke kaulike i nā pae kolesterol.

pehea mākou e hoʻopololei ai i kou lauoho ma ka home

14. Pono i ka wā hāpai

Pono nā wikamina a me nā minelala i ka wā hāpai. Pono ka makuahine e kali nei i ka papaʻai me kahi kumu kiʻekiʻe o ^[19] ka wikamina a me ka mineral, hiki ke loaʻa i ka milo ʻulaʻula. ʻO ka ʻai ʻana i ka milo ʻulaʻula ʻaʻole hoʻomaikaʻi wale i ke olakino o ka makuahine, akā ʻo ka ʻōpū hoʻi. Kōkua pū ia i ka hoʻonui ʻana i ka hana waiū.

15. Hoʻonui i ke olakino puʻuwai

ʻO nā phytosterols i ^[iwakālua] he mea nui ka milo ʻulaʻula i ka hoʻomaikaʻi ʻana i kou olakino cardiovascular. Kōkua ia i ka hoʻohaʻahaʻa ʻana i ke kiʻekiʻe o ke kiʻekiʻe o ke koko a hana ʻo ia ma ke ʻano he antidote e kūʻē i ka ulu ʻana o nā maʻi puʻuwai. ʻO ka hoʻohui ʻana i ka milo ʻulaʻula i kāu papaʻai i kēlā me kēia lā hiki ke kōkua i ka hoʻomaikaʻi ʻana i kou olakino puʻuwai.

16. Hoʻonui i ke olakino o ka maka

Loaʻa ka waiwai i ka wikamina E e milo ʻulaʻula ^{[iwakāluakumakahi]} he ʻāpana koʻikoʻi o kāu papaʻai. Pono ka wikamina E no ke olakino o kou maka, no ka mea hiki ke hoʻomaikaʻi i kāu ʻike a mālama pū hoʻi iā ia. I ke ʻano o ke au o kēia ao, ʻo kou mau maka ka mea mua e hoʻopilikia ʻia ma muli o ka hoʻohana mau ʻana o nā kelepona paʻalima, nā kamepiula lawe, a pēlā aku.

17. Hoʻoikaika i nā aʻa o ka lauoho

ʻO kekahi o nā pono nui ʻē aʻe o ka ʻai mau ʻana i ka milo ʻula ka hoʻomaikaʻi ʻia o ka maikaʻi o ka lauoho. Hiki i ka milo ʻulaʻula ke kōkua iā ʻoe e pakele ^[22] hāʻule lauoho. Hoʻoikaika ia i kou lauoho e kona aʻa, ʻike maka i ka nui o ka hāʻule o ka lauoho. E inu i ka wai milo a i ʻole ʻai i ka milo kuke e hoʻomaikaʻi ai i kou olakino.

18. Kū ka hina wawe

ʻO ka ʻai ʻana i ka milo ʻulaʻula e ʻōlelo ʻia e hoʻokū i ka oho hina. ʻO nā pigmentations i ka milo ʻulaʻula e kōkua i ka palena ʻana i nā pigment melanin a hōʻalo i ka hina mua.

19. Hoʻonui i ka maikaʻi o ka ʻili

Loaʻa i ka wikamina C, hoʻomohala ka milo ʻulaʻula i collagen i hiki ke hana ma ke ʻano he antioxidant. ʻAʻole wale ka ʻai lau i hoʻopuni ʻia i nā pono olakino, akā loaʻa pū kekahi nā pono nani . ʻO ka huaʻai C i loko o ka milo ʻulaʻula e kōkua i ka hoʻomaikaʻi ʻana i kou maikaʻi ma ka hoʻomaikaʻi ʻana i nā hunaola o ka ʻili make a me ka hoʻomohala ʻana i nā hunaola hou. ʻO ke kumu kiʻekiʻe o ^{[2. 3]} ʻo ka hao i ka milo ʻulaʻula he mea pono like no kou ʻili, kahi mea pono no ka hemoglobin. Hoʻomaikaʻi ia i ke kahe o ke koko i kou kino, e hāʻawi ana i kahi ʻula i kou ʻili. Pēlā nō, wikamina C ^[24] kōkua ka ʻike i ka paipai ʻana i ka ʻili uila. ʻO ka wai o ka mea kanu i kōkua i ka mālama ʻana o kou ʻili pū kekahi.

nā kiʻiʻoniʻoni aloha hollywood hou

20. Wehe i nā pōʻai ʻeleʻele

ʻO ka huaʻai K i loko o ka milo ʻulaʻula e kōkua i ka hoʻopau ʻana i nā pōʻaiʻeleʻele e ka hoʻoikaika ʻana i nā paia o ke kīʻaha koko. Kōkua pū ia me ka hoʻēmi ʻana i kekahi lī i ka ʻili a ^[25] hoʻomaikaʻi i ke kahe o ke koko.

Nā Mīkini Spinach Ola

1. ʻO spinach spinach me nā radish ʻulaʻula

Nā Pono

2 paona hou spinach
6 auneke radishes ^[26]
1/4 kīʻaha wai
2 punetēpō wai lemon
ʻO ka paʻakai 1/4 teaspoon
1/8 teaspoon pepa ʻeleʻele

Kuhikuhi

E holoi i ka milo ma lalo o ka wai e anuanu ana a maloʻo maloʻo.
E hoʻokau i ka spinach, nā radishes, a me ka wai ma ke kapuahi.
Uhi a kuke ma kahi wela 10 mau minuke.
E hoʻokahe maikaʻi a hoʻolilo i ka hui spinach i kahi pola lawelawe.
Hoʻohui i ka wai lemon, ka paʻakai, a me ka pepa.
E ninini i ka milo, a hoʻolei maikaʻi!

2. Salakeke spinach kahiko

Nā Pono

nā mea kanu maikaʻi no nā ʻīlio

10 auneke lau milo hou
1 mau kīʻaha i kāhi ʻia
1 kōmato (waena, ʻoki ʻia i loko o nā pā)
1/3 kīʻaha croutons (ʻike ʻia)
1/4 ʻaka onion (ʻokiʻoki)

Kuhikuhi

E holoi i ka milo ma lalo o ka wai e anuanu ana a maloʻo maloʻo.
E hoʻomoʻi i nā momona, nā ʻōmato, nā croutons a me ka onion i loko o kahi pola.
Hoʻohui i nā lau milo.
Kiola a lawelawe!

3. Hoʻomoʻa i ka milo me ka pepa bele ʻulaʻula

Nā Pono

1 pepa bele ʻulaʻula (waena, ʻoki liʻiliʻi)
2 cloves kālika (ʻoki liʻiliʻi)
10 auneke lau spinach pēpē
Wai puna lemon 2 tsp
1 kōpata bata

Kuhikuhi

E hoʻoheheʻe i ka waiūpaʻa i ka pā.
E hoʻomoʻi i ka pepa bele a kālua i kahi wela wela.
Hoʻohui i nā lau spinach pēpē a hoʻoulu no 4 mau minuke.
Hoʻohui i kālika a kuke 30 kekona.
ʻO Cook, e hoʻouluulu mau ana a hiki i ka wī ʻana o ka milo, ma kahi o 2 mau minuke.
E hoʻohui i ka wai lemon a ʻoluʻolu.

Nā ʻaoʻao ʻaoʻao o ka milo ʻulaʻula

Me nā plethora o nā pono i hāʻawi ʻia e ka lau kahaha, aia kekahi mau ʻano maikaʻi ʻole e pili ana iā ia.

1. Nā maʻi ʻōpū

ʻO ka ʻai o ka puluniu papaʻai i loko o ka milo ʻulaʻula, ma keu keu, hiki ke hoʻopilikia i ka ʻōpū. ʻO ka ʻai ʻana i ka nui o nā milo ʻulaʻula hiki ke hopena i ka bloating, ka hana ʻana o ke kinoea i loko o ka ʻōpū, ʻōpū o ka ʻōpū a hiki i ka paʻa paʻa inā pau ^[27] i keu aku. ʻOiai e hoʻokomo nei i ka milo ʻulaʻula i kāu papaʻai i kēlā me kēia lā, e hana me ka lohi no ka mea hiki ke hoʻopili ʻia me ka hikiwawe i kāu hana digestion maʻamau. Hiki iā ia ke kumu i ka palahī i kekahi mau hihia.

2. Pōhaku hakuʻala

ʻO ka nui o nā purine i ka milo ʻulaʻula hiki ke hōʻeha i kou olakino olakino. Hoʻohuli ʻia nā mea hoʻohui i loko ^[28] uric acid ke komo ʻia, kahi hiki ke hoʻokiʻekiʻe i ka pae pae o ka calcium i loko o kāu mau puʻupaʻa. A ʻo kahi hopena, e hoʻomōhala ana kou kino i nā pōhaku hakuʻala i hiki ke hōʻoluʻolu nui a ʻeha hoʻi.

3. Goute

Hiki i ka purine kiʻekiʻe i loko o ka milo ʻulaʻula ke hoʻonui i nā pae o ka uric acid i loko o kou kino, i hiki ai ke hoʻoulu, ka pehu a me ka ʻeha pū. Inā ʻeha ʻoe i ka maʻi gout arthritis, pono loa ʻoe e kaohi iā ʻoe iho i ka ʻai ʻana i ka milo ʻulaʻula.

4. Nā hopena āpau

Hiki i ka ʻikepili histamine i ka milo ʻulaʻula ke hoʻomohala i nā maʻi āpau liʻiliʻi. ʻOiai he kākaʻikahi loa ia, immunoglobulin E (IgE)-Allergical allergy ^[29] i ka milo ʻulaʻula ke nānā ʻia i kekahi mau hihia.

5. Keokeo Keokeo

Hiki i kaʻai ʻana i ka milo ke lilo i kou mau niho e nalo i ka laumania ma luna o kona ʻili. ʻO ka waikawa oxalic i loko o nā lau o ka milo ʻulaʻula e hoʻomohala i nā aniani liʻiliʻi liʻiliʻi ʻole i ka wai. ʻO kēia mau aniani ke hiki ke hoʻohuli i kou mau niho a huhū paha. Ka ʻaʻano ^[30] ʻaʻole paʻa a hele aku ma hope o kekahi mau hola a ma hope paha o ka palaki ʻana.

Nānā i nā ʻatikala

[1]Amin, I., Norazaidah, Y., & Hainida, K. E. (2006). ʻO ka hana Antioxidant a me ka ʻike phenolic o ka Amaranthus raw a blanched. Ke kemika meaʻai, 94 (1), 47-52.
[elua]Begum, P., Ikhtiari, R., & Fugetsu, B. (2011). ʻO Graphene phytotoxicity i ka pae seedling o ke kāpeti, kōmato, ʻulaʻula, a me nā letus. Kalepona, 49 (12), 3907-3919.
[3]Norziah, M. H., & Ching, C. Y. (2000). Nutritional composition of edible seaweed ʻo Gracilaria changgi. Ke kemika meaʻai, 68 (1), 69-76.
[4]Low, A. G. (1985). ʻO ke kuleana o ka fiber dietary i ka lawe ʻana i ka digestion a me ka metabolism. Hōʻike mai Statens Husdyrbrugsforsoeg (Denmark).
[5]Grundy, M. M. L., Edwards, C. H., Mackie, A. R., Gidley, M. J., Butterworth, P. J., & Ellis, P. R. (2016). Loiloi hou i nā ʻano hana o ka fiber dietary a me nā hopena no ka macronutrient bioaccessibility, digestion a me postprandial metabolism. Ka Nūpepa Pelekane o Nutr, British (5), 816-833.
[6]Sani, H. A., Rahmat, A., Ismail, M., Rosli, R., & Endrini, S. (2004). Ka hopena anticancer kūpono o ka ʻulaʻula spinach (Amaranthus gangeticus) extract. ʻO ka puke pai ʻo Asia Pacific o ka meaʻai pilikino, 13 (4).
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[8]Camaschella, C. (2015). ʻO ka anemia hemahema hao. Ka puke pai lapaʻau ʻo New England, 372 (19), 1832-1843.
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